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Can't you build muscle and lose fat by eating "this kind of protein"? Nutritionist reveals the consequences: it will only cause "violent growth" of visceral fat

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Can't you build muscle and lose fat by eating "this kind of protein"? Nutritionist reveals the consequences: it will only cause "violent growth" of visceral fat

A good source of protein is crucial for any ethnic group; but how should you choose it in order to avoid “stepping into thunder”? Nutritionist Gao Minmin pointed out in a social post that eating the right protein can help build muscle, lose fat, and maintain cell health, while consuming poor protein sources will increase visceral fat.

A must-see for building muscle and losing fat! Nutritionist reveals 20 kinds of excellent proteins

Nutritionist Gao Minmin said that for healthy adults, it is recommended to consume about “body weight (kg) * 0.8” grams of protein per day. Based on the size of an average person’s hand, the size of a palm is about 3-5 servings, and the protein content is 21-35 grams. That is, the recommended daily intake of protein is about 3-8 servings. As for which foods are good sources of protein? Highly sensitive nutritionists list the following (the following are the values ​​per 100g):

1. Yellow kernel black beans

  • Calories: 205 kcal

  • Carbohydrates: 40.3 g

  • Protein: 20.6 g

  • Fat: 2.1 g

2. Filet mignon

  • Calories: 184 kcal

  • Carbohydrates: 0.1 g

  • Protein: 20.6 g

  • Fat: 10.7 g

3. Bangbang legs

  • Calories: 151 kcal

  • Carbohydrates: 0 g

  • Protein: 18.9 g

  • Fat: 7.8 g

4. Ayu

  • Calories: 147 kcal

  • Carbohydrates: 0 g

  • Protein: 18.5 g

  • Fat: 7.5 g

5. Boiled eggs

  • Calories: 144 kcal

  • Carbohydrates: 1.7 g

  • Protein: 14 g

  • Fat: 9.2 g

6. Pork shank

  • Calories: 123 kcal

  • Carbohydrates: 0.4 g

  • Protein: 20.4 g

  • Fat: 4 g

7. Skinless chicken breast

  • Calories: 117 kcal

  • Carbohydrates: 0.6 g

  • Protein: 23.3 g

  • Fat: 1.9 g

8. Sailfish

  • Calories: 111 kcal

  • Carbohydrates: 0.8 g

  • Protein: 26 g

  • Fat: 0 g

9. Snapper

  • Calories: 110 kcal

  • Carbohydrates: 2.5 g

  • Protein: 18.2 g

  • Fat: 3.6 g

10. Chicken tenderloin

  • Calories: 109 kcal

  • Carbohydrates: 0 g

  • Protein: 24.2 g

  • Fat: 0.6 g

11. White shrimps

  • Calories: 103 kcal

  • Carbohydrates: 0 g

  • Protein: 22 g

  • Fat: 1 g

12. Grass shrimp

  • Calories: 100 kcal

  • Carbohydrates: 1 g

  • Protein: 22 g

  • Fat: 7 g

13. Edamame with pods

  • Calories: 97 kcal

  • Carbohydrates: 15 g

  • Protein: 12.9 g

  • Fat: 1.7 g

14. Traditional tofu

  • Calories: 87 kcal

  • Carbohydrates: 6 g

  • Protein: 8.5 g

  • Fat: 3.4 g

15. Scallops

  • Calories: 57 kcal

  • Carbohydrates: 1.7 g

  • Protein: 12.7 g

  • Fat: 0.4 g

16. flower branches

  • Calories: 57 kcal

  • Carbohydrates: 3.7 g

  • Protein: 12.2 g

  • Fat: 0.6 g

17. Oyster

  • Calories: 54 kcal

  • Carbohydrates: 4.2 g

  • Protein: 9.4 g

  • Fat: 1.6 g

18. Squid

  • Calories: 50 kcal

  • Carbohydrates: 3 g

  • Protein: 11.3 g

  • Fat: 0.2 g

19. Clams

  • Calories: 37 kcal

  • Carbohydrates: 2.7 g

  • Protein: 7.6 g

  • Fat: 0.5 g

20. Sugar-free soy milk

  • Calories: 32 kcal

  • Carbohydrates: 0.7 g

  • Protein: 3.6 g

  • Fat: 1.9 g

Eating too much can increase visceral fat! Try to touch these super NG protein sources as little as possible

Nutritionist Gao Minmin also emphasized that in addition to taking in more good protein, you should also “seek good luck and avoid bad luck” during your daily meals. The following protein sources have been processed and seasoned and should be avoided by eaters or office workers:

  1. Processed meat categories: sausages, ham, bacon, hamburger steaks, vegetarian steaks. During the processing of many meat products, chemicals, preservatives, and seasonings are added, and meat products with high fat content are also selected. Excessive intake may even cause cancer risks.

  2. High-fat meat: three-layer pork, roasted pork, pork belly, chicken butt. Meats with excessive fat content will turn into cholesterol and triglycerides in the body after excess calories are absorbed. If coupled with insufficient exercise, it can easily lead to the accumulation of visceral fat.

  3. High-temperature fried foods: fried tofu skin, fried chicken steak, fried meat. Frying food at high temperatures will not only destroy the original nutrients, but also increase the intake of more fat, leading to the accumulation of visceral fat.

Finally, nutritionist Gao Minmin reminds the public that good protein sources are not limited to meat. Plant-based proteins such as beans have lower fat and cholesterol content, are richer in dietary fiber and phytochemicals, and are suitable for vegetarians. It is recommended to consume part of plant-based protein every day instead of animal-based protein; beans such as edamame, black beans, soybeans, etc. are all good sources of plant-based protein. In addition, a high-protein diet combined with strength training can also help weight loss people “build muscle and lose fat” more efficiently.

Further reading:

The more you eat, the less weight you gain but instead gain weight? Medical warning: If you step on the “9 landmines”, it will be difficult to lose weight no matter what you eat!

Choose these “high-quality proteins” first when you go to the supermarket! Nutritionist Reveals “15 Must-Buy Ingredients to Build Muscle and Lose Fat”

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